Quick Answer
An Arby’s Chicken Club Wrap contains around 460 calories. The exact calorie count can vary depending on size and customization options.
Nutrition Facts for Arby’s Chicken Club Wrap
The nutrition information for an Arby’s Chicken Club Wrap is as follows:
| Nutrition Facts | Amount |
|---|---|
| Calories | 460 |
| Total Fat | 16 g |
| Saturated Fat | 4.5 g |
| Trans Fat | 0 g |
| Cholesterol | 65 mg |
| Sodium | 1330 mg |
| Total Carbohydrates | 51 g |
| Dietary Fiber | 2 g |
| Total Sugars | 9 g |
| Protein | 25 g |
Chicken Club Wrap Ingredients
The main ingredients in an Arby’s Chicken Club Wrap are:
- Chicken – The wrap contains breaded and fried chicken fillet strips.
- Bacon – It contains crispy bacon pieces.
- Lettuce – The wrap contains shredded lettuce.
- Tomato – Sliced tomatoes are added for freshness.
- Mayonnaise – The signature Arby’s sauce contains mayonnaise.
- Flour tortilla – The wrap is made with a flour tortilla.
- Cheese – Shredded cheese is melted over the fillings.
The combination of protein from the chicken and bacon, fiber from the lettuce and tortilla, and dairy from the cheese and mayonnaise make this a filling and nutritious meal.
How Calories are Calculated
Calories are a measure of the energy content in food. The number of calories is calculated based on the amounts of protein, carbohydrates, fat, and alcohol in a food or beverage.
- 1 gram of protein contains 4 calories
- 1 gram of carbohydrates contains 4 calories
- 1 gram of fat contains 9 calories
- 1 gram of alcohol contains 7 calories
To determine total calories, the number of grams of each macronutrient is multiplied by its calorie conversion and the results are summed.
For the Arby’s Chicken Club Wrap, the calculation is based on the gram amounts listed in the nutrition facts table. For example:
Calorie Calculation
| Macronutrient | Grams | Calories/gram | Total Calories |
|---|---|---|---|
| Total Fat | 16 g | x 9 calories | = 144 calories |
| Carbohydrates | 51 g | x 4 calories | = 204 calories |
| Protein | 25 g | x 4 calories | = 100 calories |
| Total Calories | = 460 calories |
As shown, based on the amounts of fat, carbohydrates, and protein listed on the Arby’s nutrition label, the total calories in a Chicken Club Wrap is approximately 460.
Factors Impacting Calorie Counts
While an Arby’s Chicken Club Wrap typically contains around 460 calories, the actual calorie count can vary slightly depending on:
Portion Size
Arby’s offers the Chicken Club Wrap in both regular and king size. The king size wrap contains about 1.5 times as much food and therefore 1.5 times the calories as the regular size.
Added Ingredients
Adding extra ingredients like cheese or bacon will increase the calories and fat. For example, adding an extra slice of bacon adds approximately 45 calories.
Choice of Dressing
Arby’s Chicken Club Wrap comes with a signature sauce that contains mayonnaise. Opting for ranch or another high-calorie dressing will add more calories than a lighter vinaigrette dressing.
Customization Requests
Asking for no tomato or extra sauce can alter the nutrition profile and calories. Significant customizations to the standard recipe could create large calorie variances.
Daily Calorie Needs
To determine if the 460 calories in an Arby’s Chicken Club Wrap fits into your daily calorie needs, consult the estimated daily calorie requirements based on age, gender, and activity level:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Women | 1,600 – 2,000 | 2,000 – 2,200 | 2,400 |
| Men | 2,000 – 2,600 | 2,200 – 2,800 | 2,800 – 3,000 |
As an example, for a moderately active 35 year old woman, this Chicken Club Wrap would provide about 23% of her estimated daily calorie needs of 2,000 calories.
For a sedentary 70 year old man with calorie needs of 2,000 per day, this single wrap would provide close to 23% of his total daily calorie requirements.
Comparing Calories to Other Arby’s Menu Items
To put the calories of the Arby’s Chicken Club Wrap in context, here is how it compares to some other popular Arby’s menu choices:
| Menu Item | Calories |
|---|---|
| Chicken Club Wrap | 460 |
| Roast Beef Classic Sandwich | 320 |
| Turkey Club Sandwich | 600 |
| French Dip & Swiss Sandwich | 700 |
| Bacon Beef ‘n Cheddar Sandwich | 630 |
The Chicken Club Wrap contains more calories than the roast beef sandwich but less than the higher calorie sandwiches like the Turkey Club and French Dip which can provide over 600 calories in one serving.
When comparing menu items, also pay close attention to amounts of fat, carbs, and protein to ensure a balanced nutritional profile.
Low Calorie Alternatives at Arby’s
If looking for lower calorie options at Arby’s, here are some recommendations:
- Junior Roast Beef Sandwich (230 calories)
- Market Fresh Cranberry Apple Salad with Vinaigrette Dressing (260 calories)
- Roasted Turkey Farmhouse Salad (270 calories)
- 1/2 lb Roast Beef Sandwich (340 calories)
Choosing these lower calorie sandwiches, salads, and smaller portion sizes can help cut back on calories while still enjoying Arby’s favorites. Load up on veggies and pick lighter dressings and sauces to further reduce the calorie counts.
Tips for Consuming the Chicken Club Wrap
Here are some tips for enjoying an Arby’s Chicken Club Wrap as part of a healthy diet:
Watch Portion Sizes
Stick to the regular size wrap and avoid supersizing or getting king size which packs in extra calories.
Balance with Fruits and Veggies
Pair it with low calorie fruit and veggies like an apple, carrots, or salad for more fiber and nutrients.
Limit Higher Calorie Sides
Opt for lower calorie side choices like baked chips, applesauce, or a side salad instead of fries or shakes which can add hundreds more calories.
Stay Hydrated
Drink water or unsweetened iced tea instead of soda or sugary drinks to avoid excess sugar and calories.
Watch Total Calories for the Day
Keep portions balanced at other meals and snacks to accommodate the 460 calories from the wrap within your daily calorie needs.
The Nutritional Value of the Ingredients
Beyond just calories, the Arby’s Chicken Club Wrap provides a range of vitamins, minerals, and nutrients from its ingredient components including:
Chicken
- High quality protein for muscle repair and energy.
- B vitamins including niacin, vitamin B6 and B12.
- Selenium and phosphorus.
- Zinc and iron.
Bacon
- Protein.
- Healthy monounsaturated and polyunsaturated fats.
- Thiamine, zinc, vitamin B12, phosphorus, and potassium.
Lettuce
- Fiber for digestion.
- Vitamin K for bone health.
- Vitamin A for immune function.
- Antioxidants like lutein and zeaxanthin.
Tomato
- Vitamin C and potassium as an antioxidant.
- Lyocpene, an antioxidant that may benefit heart health.
- Small amounts of vitamins K and A.
Whole Wheat Tortilla
- Fiber, vitamins, and minerals from whole grains.
- Carbs for energy.
- Added protein when made with wheat protein.
Cheese
- Calcium for bones and muscle function.
- Protein.
- Phosphorus and vitamin B12.
- Contains some fat, sodium, and cholesterol.
The combo of these nutrient-dense ingredients makes the wrap a good source of protein, important vitamins and minerals, antioxidants, and fiber when consumed in moderation as part of an overall healthful diet.
Conclusion
An Arby’s Chicken Club Wrap provides around 460 calories and 25 grams of protein in one regular sized serving. The number of calories can be slightly higher or lower based on customizations and portion size.
At about 23% of a standard 2,000 daily calorie diet, this wrap can be part of a balanced nutritional plan when paired with fruits, vegetables, whole grains, lean protein, and healthy fats throughout the day. Limiting higher calorie additions, sides, and drinks will help keep calories in check.
The wrap supplies a range of beneficial nutrients from its ingredients like chicken, bacon, lettuce, tomato, cheese, and whole wheat tortilla. Overall, in moderation and as part of an overall healthy pattern of eating, the Arby’s Chicken Club Wrap can be an option for those looking for the convenience of a grab-and-go meal.
